Meal Plans

The Build Muscle, Stay Lean Meal Plan

This state-of-the-art diet plan will help you add muscle without gaining fat.

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Chicken

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These are examples of the types of meal plans you should follow when you want to build muscle without gaining fat.

Training Day Menu

Meal 1: 8 a.m.

  • 10 egg whites
  • 1¼ cups oatmeal (dry measure) or 11⁄2 raisin bagels
  • 8 oz. orange juice or 1 cup mixed fruit

Meal Totals: 669 calories, 58 g protein, 93 g carbs, 7 g fat

Meal 2: 11 a.m.

  • 8 oz. chicken breast
  • 1 small to medium potato*

Meal Totals: 409 calories, 56 g protein, 37 g carbs, 3 g fat

Meal 3: 1 p.m.

  • Whey protein shake (2 scoops)
  • 6-8 rice cakes*

Meal Totals: 450 calories, 48 g protein, 58 g carbs, 2 g fat

Meal 4 (post-workout): 3 p.m.

  • 8 oz. turkey breast
  • 2-3 cups cooked pasta or white rice*
  • 1 whole-grain roll**

Meal Totals: 1,096 calories, 78 g protein, 177 g carbs, 4 g fat

Meal 5: 6 p.m.

  • 8 oz. ground beef (95% lean)
  • 1 slice low-fat cheese
  • 2 slices whole-grain bread
  • 1 piece fruit**

Meal Totals: 593 calories, 59 g protein, 57 g carbs, 13 g fa

Meal 6: 9 p.m.

  • Whey protein shake (2 scoops)

Meal Totals: 170 calories, 40 g protein, 2 g carbs, 0 g fat

Daily Totals: 3,387 calories, 339 g protein, 424 g carbs, 29 g fat

* If you have a hard time staying lean, eat the smaller portion of carbs at this meal.
** Optional. If you start the plan and find you’re adding body fat, drop this menu item.

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